BROCCOLI & GOAT CHEESE SOUFFLE
1 1/2 cups finely chopped broccoli florets
1 tablespoon butter
1 tablespoon extra-virgin olive oil
2 tablespoons all-purpose flour
1 1/4 cups low-fat milk
1 teaspoon Dijon mustard
1/4 teaspoon dried rosemary
1/4 teaspoon salt
1/2 cup crumbled goat cheese
3 large eggs, separated
2 large egg whites
1/4 teaspoon cream of tartar
Active Time: 25 minutes
Total Time: 45 minutes
1. Preheat oven to 375°F. Coat four 10-ounce ramekins
(or a 2- to 2 1/2-quart soufflé dish) with cooking spray
and place them on a baking sheet.
2. Place broccoli in a medium, microwave-safe bowl.
Cover and microwave until the broccoli is tender-crisp,
1 to 2 minutes. Set aside.
3. Melt butter and oil in a large saucepan over mediumhigh
heat. Whisk in flour and cook, whisking, for 1
minute. Adjust heat as needed to prevent the mixture
from getting too dark; it should be the color of caramel.
Add milk, mustard, rosemary and salt and cook,
whisking constantly, until thickened, 1 to 2 minutes.
Remove from heat and immediately whisk in goat
cheese and 3 egg yolks until well combined. Transfer
to a large bowl.
4. Beat the 5 egg whites in a medium bowl with an
electric mixer on high speed until soft peaks form. Add
cream of tartar and continue beating until stiff peaks
form. Using a rubber spatula, gently fold half of the
whipped whites into the milk mixture. Gently fold in the
remaining egg whites and the reserved broccoli just
until no white streaks remain. Transfer to the prepared
ramekins or soufflé dish.
5. Bake until puffed, firm to the touch and an instantread
thermometer inserted into the center registers
160°F, about 20 minutes in ramekins or 30 minutes in
a soufflé dish. Serve immediately.
17 g fat (8 g sat, 6 g mono)
184 mg cholesterol
10 g carbohydrates
6 g protein
1 g fiber
398 mg sodium
199 mg potassium.
Vitamin C (30% daily value)
Vitamin A (25% dv)
Calcium (15% dv).
1/2 Carbohydrate Serving
1/2 other carbohydrate,
2 medium-fat meat, 1 fat